a) Prep (5)
- Joint Mobility
- 1m Goblet Squat
- 1m Unloaded Get-ups
- 1m Goblet Squat
b) 15m RFQ
- 4/4 unilateral floor press
- 10 heavy 2h swings
- 10 goblet squats
climber option for b: 15m RFQ
- 10/10 band lat pull
- 80% TRX lock-off (max 30s)
- 15 hanging knee-raises
c) 15m RFQ
- Work up to a heavy triple get-up
- 60′ crawl
d) 10 Sets, Battle Ropes
- 10s work/30s rest of Jump Lunge Rope Slams
e) Chassis Integrity (10m)
- 5/5 kneeling half moons
- 20/20 kneeling Founder
- 5/5 sandbag cleans
- 20/20 standing Founder